How to optimize your training

Do you want to optimize your training?

If not, you are abnormal.

How hard you want to train depends on your lifestyle and how much you love running. But if your effort is same, you want to get a better result, right?

Or do you want as bad as possible results by putting the same amount of effort on long distance running?

The World is very big. There are many kinds of people.

But 99% of you want as good as possible results if you put the same amount of effort on long distance running, right?

So today, I want to tell you how to optimize your training.

First of all, what does optimizing your training mean?

If we don’t know the goal, we cannot optimize our training.

The goal of training consists of the following three factors.

1.You want to run as fast as possible on your next target race.

2.If you sustain the desired pace to the goal line on your next target race.

3.You want to perform the best on your next target race.

Training which achieves the above three factors is the best training for you.

At the end of the day, the most difficult thing is running long and fast.

Running long at slow pace is not so difficult and running fast and slow is not so difficult. You might keep the world record marathon pace a few hundred meters.

I also can sustain the world record 5000m race pace up to 1000m.

But sustaining these paces to the end of the goal line is pretty difficult, practically speaking almost impossible for most people.

While running 5000m or full marathon itself is not difficult for most people if they train. I’ve never met someone who is not able to run through full marathon after enough training.

So again, running long is not difficult and running fast is not difficult, but running fast and long is very difficult.

Also, this is important, we should perform the best on our target race day.

Basically, race results are determined by how good we are generally. I cannot run marathon 2:06 anyway because my training is not good enough for 2:06 yet.

However, considering that I lost some races by less than one second (not less than one minute but less than one second) and some runners ran 3:05-3:00:00 several times but not sub3 runner yet, while even if you run full marathon under 3 hours even once in your life, you are a sub3 runner, peaking yourself for your target race day is very much important.

So, thinking about how to optimize your effort equal thinking about how to train to achieve the above three factors as much as possible.

An important thing here is thinking about the expectation value.

Very often people think about the result in right front of them. They judge and analyze their training and themselves by the latest results.

As long as you are trapped by a result in the next several months and judge yourself by the latest result, you cannot optimize your training.

Expectation value consists of probability (percentages) and how good or how bad the result is.

Frist of all, let us think about the probability.

Let’s say, here are two training programs and the first one has 70% of success rate of running marathon under 3 hours and the second one has 30% of success rate of running marathon under 3 hours. If you see these two options, you definitely choose the first one if you are not so stupid.

However, in this real world, we don’t know which training program has more success rate. And here’s important thing. Even if you choose the first one, you could fail for the next time and even if you choose the second training program, you could run marathon under 3 hours for the next race. This is the concept of probability.

70% success rate does not mean, you always succeed but you succeed 70 times out of 100 attempts. The more you repeat that way, the more success rate converges into a certain number.

This means, the longer you train properly, the bigger the difference between you and average amateur runners gets.

This is the reason why you should have a long-term vision always. But very often people are trapped by the latest result or a result in right front of them, in other words, they have only short-term vision and cannot stick to one certain successful way.

Again, even if you train properly in several months, you and your friends would not see any difference between them and very often people change their way of training.

You need to understand that proper training makes a huge difference in the next 2 to 3 years and the longer you keep training properly, the difference between you and average amateur runners gets bigger and bigger.

Probability is the first aspect of expectation value.

The second aspect is how much you succeed if you succeed and how much you fail if you fail. This is also very important because very often people choose the option which gives them a small benefit in case they succeed and gives them a big risk in case they fail.

This doesn’t make sense at all to me. But they really do.

The most typical case is 30km long run at their goal marathon race pace 3 weeks before the race.

In Japan, this workout is very typical workout for amateur runners. This way does not make significant difference between runners who do this workout three weeks before the race and do not do this workout three weeks before the race.

In other words, there is hardly upside while the downside is huge. Very often they get tired by doing this workout and their shape goes down or simply they lose chances to do other more effective workouts.

And also, we need to understand that almost no workout gets you dramatically faster by repeating only three times. If you win a lottery only once your life, you become a millionaire. But there’s no such thing in long distance running.

No workout can get you faster dramatically by repeating only three times or five times. This is the reason why I focus on more probability because one successful workout does not make a big improvement. Repeating certain effective workouts for a long time is one of the most important things.

Of course, I combine many effective workouts because otherwise, we cannot optimize our training.

However, this does not mean changing the strategy very often. Many workouts should be combined in the most effective way strategically.

Basically speaking, focusing on only hard workouts has a big risk. The reason why is very simple.

First of all, the harder that workout is, the more difficult your body adapts to and the harder a workout is, the less you can repeat and the harder a workout is, the more it causes an injury and/or overtraining.

This is the reason why I focus on non-hard workouts.

But, of course, I use also hard workouts because combining non-hard workouts and hard workouts optimize my race result.

Which workout?

The answer is various workouts based on your event (800m? or 5000m? or marathon?).

The reason why you need various workouts to optimize your training is, many dormant genes get expressed by putting various stimulus on your gene.

Very roughly speaking, there are always two factors, speed and endurance. If you do speed workouts, your dormant genes about speed get expressed and if you do endurance workouts, your dormant genes about endurance workouts get expressed.

However, in this real world, the situation is not so simple.

The most important concept is speed-endurance and speed-endurance subdivides into speed and endurance and speed subdivides into general speed, special speed and specific speed and endurance subdivides into general endurance, special endurance and specific endurance.

You need also recovery ability and resistance not to get injured and also running technique. And these factors subdivide into several factors.

That’s why thinking about how to optimize your training is thinking about the whole structure, instead of thinking about only one big factor. Many people do not understand this and focus on only one or two factor(s).

Then here’s the big question.

Where can we learn the whole structure?

Many people explain one factor like ‘Norwegian method’, ‘Kenyan Method’, ‘Threshold Run’, ‘Vo2 Max Interval’, ‘Cruise Interval’ etc.

However, nobody talks about the whole structure, do you know why?

Because it takes 10 hours to explain, besides, you need 2 more hours to read all training examples which I wrote.

Plus, you need to pay attention to me, I mean, most contents in this current society on the Internet are pretty easy to watch.

People don’t pay attention much, focus on it much and do not think and analyze it well. Otherwise, that content is not watched by many people. That’s why most contents on the Internet are easy to watch and give you only cheap information.

No matter they speak Japanese, English or German, the situation is completely same. There is no difference.

By the way, if I explain all necessary things, that became the following chapters.

What is the purpose of training?

The mechanism of getting faster

The dynamic equilibrium

The three conditions that adaptation occur

The difference in adaptation between young people and old people

Recovery ability

What is metabolism?

Don’t we need anaerobic training at all?

Determination factors

Periodization

Peaking

The recovery period

The fundamental period

Running techniques

My running technique

Supplemental workouts

Main workouts in the fundamental period

How much you should run?

The special period

The specific period

Tapering Period

Easy weeks

Training examples for 800m runners

Training examples for 1500m runners

Training examples for 3000m runners

Training examples for 5000m runners

Training examples for 10000m runners

Training examples for half marathoners

Training examples for marathoners

Marathoning

Do you need to run 40km in training?

What if you cannot do a speed specific workouts at the mid-weekdays?

Non-linear Periodization system

24 weeks training example for typical 800m amateur runners

24 weeks training example for typical 1500m amateur runners

24 weeks training example for typical 3000m amateur runners

24 weeks training example for typical 5000m amateur runners

24 weeks training program for typical 10,000m amateur runners

24 weeks training example for typical amateur half marathoners

24 weeks training example for typical amateur marathoners

Training examples for a beginner

Syoko Training

Adjusting your training when unexpected things happen

How to train when you are injured

How to train in exotic environments, heat and high altitude

Negative side of training

Race tactics

When you should start making the end spurt?

Race tactics for winning a race

How to focus on running

What is opposite of focusing on running

The effect on well-being

How to choose your running wear and gear properly

How many shoes do you need?

How to choose your shoes

How to choose your running wear and gear

Other running gears

Clothes when it’s rainy

Gels

The End Spurt

Approximately 10 hours videos and PDF230 pages

If you understand the above things and apply them into your training, you can optimize your training and you’ll get faster dramatically in the next 3 years.

If you want to run faster dramatically 2-3 years later, please click the link below.

Get the 230 pages PDF and 10 hours videos

Do you want to think about it more?

I totally understand how you feel because many runners said ‘Let me think about it more’ before I started coaching them even though now, they appreciate my coaching so much and some of them call me ‘master’.

Now, let me ask you a question. Does the idea make sense to you?

The most effective training system sounds good to you so far?

If not, probably the most effective training system is not for you. Please close this page.

While if that sounds good to you so far, let me say ‘You are a smart person who knows the value of my system’.

The true beauty of this system is, the high reproducibility.

Meaning, many people all over the world used my system and got faster dramatically from 800m to full marathon, no matter which skin color they have, which religion they believe, which nation they are belong to from teenagers to 70s (I've never coached someone who is 80s or 90s. Let me be honest with you).

Everyone can use my system no matter which job they are doing now.

Also, we have bad days and good days, right?

I cannot delete all your bad days by using my system. I'm sorry for that, but I want to be honest with you.

The matter is not if my system cannot delete all your bad days, but how much my system increases your good days and decrease bad days.

Let me say this, my system makes 70% of your days good at least. Again, at least.

Let's make it clear. 70% of your days are good and 30% of your days are bad (There are neutral days too, but let us ignore it here).

If you train in the next 3 years (1000 days), 700 days out of 1000 days are good days and 300 days are bad days, meaning 400 more days are good days. And with that being said, the longer period you train, the faster you get than average runners.

Make sense?

This is the reason why I say, you can get faster dramatically in the next 2-3 years.

So again, the true beauty of this system is high reproducibility. That means, 1.No matter who uses this system, they succeed with high probabilities and 2. Although you cannot always have good days, this system gives you more good days and less bad days, so, the longer period you train, the faster you get than average runners.

This is what I mean by saying 'High reproducibility'.

Let me ask you another honest question. Are you comfortable with me right now?

I mean, I have 10,000 customers only in the last 5 years in Japan and have never met most of them. So, in the beginning they were uncomfortable with me for only one reason that they have never met me in face to face even though most of them respect me and trust me so much now and some of them call me 'master' just like I told you.

And I totally understand that feeling too.

So, let me introduce me a bit. I’m Ikegami Hideyuki and have been running daily since I was 12 years old. My seeking was running as long as possible with 3 minutes per kilometer pace. When I was 14 years old, I ran 3,000m under 9 minutes, I ran 5,000m under 15 minutes at the age of 15, I ran 8.5km under 25:30 at the age of 18 and ran 10,000m race under 30 minutes at the age of 18, I ran half marathon 63:09 at the age of 19. And then unfortunately 30km 1:31 and full marathon 2:13 are my personal best time in my life so far. I have never sustained 3 minutes per kilometer pace until 30km. My dream is sustaining that pace until 42.195km and still chasing it.

On this way, I have read hundreds books about running which were written in Japanese, English and German and heard hundreds top coaches and athletes all over the world including Japanese, German, English, Norwegian, Kenyan, Austrian, Australian, French etc. Some of them ran under 2:10 for male runners and under 2:25 for female.

The fastest guy I talked with daily was 2:06 male marathoner and 2:18 female marathoner even though we did not always talk about running or training but also family, friend, love, job, education though.

After 18 years old, mostly I trained alone. So, I knew I was able to help amateur runners who trained alone or coached themselves. I made my company Well-being Ltd 5 years ago with no capital investment with my goal ‘Helping 10,000 amateur runners to achieve their goals, dreams and solve their problems’. And I already did it with Japanese amateur runners.

So, I made a decision to do the same thing in English.

Additionally, I hired 5 employees who are still running or were running in the past. Three male employees ran full marathon around 2:30 with my coaching and two female runners ran 1,500m under 4:30 and 3000m around 9:30 without my coaching.

Plus, the vice president of my company who ran full marathon 2:29 trained junior high school students now and one of them became a junior high school champion with the time 1,000m 2:30. Now he is 16 years old and already ran 1,500m 3:52 and 5000m 14:22.

As long as my company goes, we support you too if you commit yourself. Remember, this is not the end, but the beginning of our relationship. Finally, you found a person who teaches you the right information about running.

Now, what if my product does not help you at all and you are not satisfied with my product?

In that case, I will give you money back without any hesitation. Let me be honest with you. Approximately, 0.3% of my customers are not satisfied with my product for some reasons and in that case, I always paid all money back to them because I’m proud of my coaching. If I help runners, I get paid without hesitation and if I do not help runners, I pay them back without any hesitation too.

However, the simple truth is that more than 10,000 amateur runners are satisfied with me in the last 5 years and the next is your turn.

The only problem you’ll have is that I started this business in 3 years ago and you started then. Sounds fair enough?

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